*Functional Movement Screening with Physical Therapist, Sarah Anestam on Monday @ 10:00 am*

 PT Sarah will be at Vagabond this Monday, January 28th @ 10:00 am performing Functional Movement Screenings on five to seven Vagabonds to help with findings in pre-existing injuries or stopping the onset of future injuries. This is a great opportunity for all to get some added work and get observed by a true professional in her field. If you signed up for this date, please make sure you are ready to go next Monday @ 10:00 am.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, February 18th, 2013. Contact us for more information and to sign up. These sell out fast, so get in contact as soon as possible to reserve your spot today.*

On Ramp is a prerequisite and will prepare you to safely complete a regular class. These classes run 3 times a week for two weeks. The next open on ramp will begin February 18th. There are no more than 4-6  people per session so that we can ensure our athletes get the attention they need and can graduate feeling confident in their ability and knowledge of CrossFit. If you would rather complete the On Ramp individually or if these days and times don’t work for you, then we have a 5 session personal training option as well. These personal training sessions will also prepare you in movements and progressions like the class. If you are not sure which is the best path for you to take in order to reach your fitness goals please call us and make a free appointment for and assessment with one of our certified trainers. Other questions email us at [email protected] or call us at 508 930 8734. Classes fill up quickly, so contact us as soon as possible to reserve your spot today.

Click HERE for Pricing Page and Specials for the Beginner’s Class.

I. Dynamic and Mobility Prep Warm-Up:
2-3 minutes of Z1 work
+
7 minutes of mobility work
*ankles, hips, thoracic ext., adductors
+
4-5 minutes of movement prep
wall angels
powell raise
double unders
strict pull ups
goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense(Horizontal) + Upper Body Push(Vertical)/Core + Lower Body Cond/Al End
A. Close Grip Bench Press or DB Bench Press @ 30×0, 6-8 reps x 3 sets, rest 1:30.
B1. DB Single Arm Press @ 30×1, 8/each side x 3 sets, rest 1 minute.
B2. Plank Holds on Elbows x 35-50 seconds x 3 sets, rest 1 minute.
C1. DB Thrusters, 8-10 reps x 3 sets, rest 1 minute.
C2. Airdyne @ 97%, 15 seconds x 3 sets, rest 1:15.
B. Fitness Phase:
Bend Oly + Snatch or Clean Battery + Tester Row
A. Deck Power Snatch Cluster, 1.1.1.1 x 3 sets, rest 2 minutes between sets.
B. Time Limit: 7 Minutes: 7 Rep Max touch n go Squat Snatch(If your flexibility does not allow you to squat, then you may power snatch for today)
C. Teams of Two Complete the following on the Rowing Machine:
Row 1000 Meters, Row 750 Meters, Row 500 Meters,
One Member of the team works at a time, each member of the team must row the above meters. Complete this as fast as possible.
C. Competition Phase:
Snatch Intense + Clean and Jerk Intense + Thruster/Muscle Ups
A. Snatch Below the Knee Position, build to a heavy single, rest as needed between efforts.
B. Clean and Jerk @ 80%, 1.1 x 4 sets, rest 3-4 minutes between sets.
C1. Thruster, 1 tough repetition x 5 sets, rest 1 minute.
C2. AMRAP(-2) Muscle Ups x 5 sets, rest 1 minute.
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